Besides their fitness and weight-loss benefits, you can use a number of training methods when doing HIIT workouts – bodyweight exercises, sprinting, kettlebells, barbells, and more.

But one of the best methods to get in a fast, efficient workout is to use jump rope for your HIIT routine.

And while running is a popular choice when it comes to HIIT workouts, there are several reasons to pick up a jump rope instead.

Use More Muscles, Burn More Fat

Jumping rope is an intense full-body exercise. The leg muscles work to help us jump, the core engages to keep us balanced, and the arms work to rotate the rope.

Why do we care about intensity? Because it’s an important factor in burning fat and increasing metabolic output, not only during our workout, but also afterward.

It’s also why conventional, steady-state cardio is less effective when it comes to building muscle and lose fat.

Still want proof?

HIIT can burn three times as much fat as steady-state cardio, according to a study from the University of New South Wales Medical Science. Researchers had one group do 8-second bike sprints followed by 12 seconds of rest for a total of 20 minutes, while another group pedaled at a steady pace for 40 minutes.

The sprinters lost 2.5 kg of subcutaneous fat, while the other group showed no loss of fat (1).

Not only that, but HIIT workouts also increase growth hormone levels. Growth hormone helps to build muscle and also is key to catecholamine (adrenaline, norepinephrine) release, which increases fatty acid mobilization (2).

Reaching the Highest EPOC

Not to mention, engaging more muscles during a HIIT workout greatly increases the amount of calories burned after the workout.

This is known as excess post-exercise oxygen consumption, or EPOC, and is the amount of energy we use (or calories we burn) following a workout, rather than during.

Put simply, EPOC is the result of your body using energy to restore your oxygen levels, clear out excess lactic acid, and repair your muscles – all of which increase post-exercise calorie burn, or EPOC.

This is where jump rope workouts excel, as they’re short and challenging.

Easily Switch Intensities

The problem with using a treadmill to do HIIT workouts is that there is always a lag period when increasing and decreasing the speed.

When you jump rope, this isn’t an issue, as you’re able to increase your jump speed and intensity almost instantaneously.

Less Risk of Injury

While running can be a great calorie-torching method, it’s also rough on our joints and ligaments, especially when done without proper form.

Specifically, some runners have a tendency to land on their heels while running. This takes the impact off the leg muscles and onto the joints and bones, causing undue stress.

Making matters worse, runners often run for long distances several times a week, which can turn these simple form mistakes like heel strikes into injuries.

Jumping rope, on the other hand, essentially forces correct form.

For instance, if you land on your heel while jump roping, you’re going to be in a world of pain, so you’ll quickly teach yourself to land on the balls of your feet.

Not to mention, the fact that you have to keep your back straight and core engaged ensures that any force generated by jumping is being absorbed by the muscles of the calves, legs, and core instead of the joints.

Now, before we get into some of these workouts, lets take a look at proper form.

How to Jump Rope

Proper form while jumping rope will stem from having a good rope. Know that plastic “speed” ropes are easier to handle and circle faster than their cotton alternatives.

Once you’ve selected a rope, be sure it’s adjusted to your height. When you stand on the middle of the rope, the handles should reach your arm pits. Wrap your hand around the rope if you need to.

Also, always keep your elbows slightly bent while jumping, with your hands at hip height and arms close to your sides. Land on the balls of your feet, keeping your feet close to the ground when you jump.

The Workouts

The following workouts are quick and efficient, needing only a rope, an interval timer (or app), and a stability ball.

Since HIIT is so intense, it’s best to do these workouts only 2-3 times per week in addition to your strength training routine.

1. Basic Jump Rope HIIT

For this HIIT jump rope workout routine, you’ll spend 30 seconds jumping at a high intensity (skipping as fast as you can), with 30 to 90 seconds of rest. You can switch up your jumping style on the high intensity phase, sticking to regular jumps, high knees, or even double unders.